What's the Difference Between Beginner and Advanced Powerlifting Programs?
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- Опубліковано 5 сер 2024
- Thank you guys so much for watching this. This is unequivocally the best video I’ve made and I’m proud of what I hope is a good case for the fact that the difference between beginner and advanced athletic training isn’t cut and dry.
As mentioned, I’m working on the sequel to this: how to actually train as a beginner. That one will probably be about finding shortcuts to individualizing training early on, rate of progression, and the interplay between hypertrophy and strength.
Chapters:
0:00 Intro
2:12 Defining Terms
4:42 Guess the Training Plan
6:50 Lack of Difference
8:24 Volume, NL, Tonnage
9:08 Arrow of specificity
11:04 Beginner program review
16:35 Individualization
19:15 Conclusion
The program reviews:
docs.google.com/spreadsheets/...
MASS
(I happily use MASS myself, but just letting you know that if you sign up using these links, I receive a commission)
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Some helpful links:
Nuckols and genetics: www.strongerbyscience.com/gen...
www.strongerbyscience.com/pub...
Hard sets: www.strongerbyscience.com/the...
A few of the studies I mentioned:
journals.lww.com/nsca-jscr/Fu...
link.springer.com/article/10....
www.researchgate.net/publicat...
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This was so enlightening. I’m excited for the next part!
Format was fantastic , new and interesting ways of bringing this forward
Golden info. Thank you so much for making this video
Nice to see some content!
Thoroughly enjoyed this video. Great job Bryce!
Great content! Keep it up Bryce!
Great job with this video! Absolutely incredible editing and content delivery.
Man This video is gold. Why does good content don't get more views? Really liked the pace your explained things. You got a Subscriber There.
ANOTHER great video, killing it Bryce
Very helpful and well presented! With style too😎
Great episode!
Content has been absolute fire recently. makes me proud to be a part of Team TSA!
Like the video. Simone great points. So often the fitness industry gets carried away with specific programs. Most of this confuses people more than educate them. There are no exact best programs. Each person is unique, whether beginner or advanced. What I see a huge lack of is mastering technique. So often new trainees focus on what they’ve watched on instagram. Mastering any compound movement will naturally improve your weight and strength. As somebody who has trained for 40 years, I wish I knew at 16 what I know now. Be consistent , rest, eat clean, ask for legit help, grow slow, mix up your movements, etc. Thx for the video.
Great info and also big jump in the editing for this video
The production on this was amazing
One thing I noticed here that swayed my guesses, was percentages. Noobie gains can increase someone's strength by 10% a week, my gf had one week where she went up 23%. So programming 70% of 1rm for anything doesn't mean much when their 1rm is increasing 3% a day.
Wow Bryce, a very insightful video! Definitely looking forward to the next one!
Incredible, fan of how he rethinks things
great video. Better production than nearly all other fitness content. Reminds me more of the content you get from some better finance education channels.
That's the plan, thanks dude
Good talk!
Excellent
Haven’t watched yet but I think the biggest difference is in loading. Beginners are just not very strong so they can handle more volume more often close to their 1rm and you can progress the loading more quickly.
The simplicity aspect is just a reflection of the fact that there aren’t any weak points to target because everything is weak.
13:59 about specificity and reps are confused. You were talking about specificity about using column of reps and talking about reps using column of specificity. Everything else is perfect! Thanks for sharing your brilliant work
I’m sold 😂
Way to cliffhang us. I feel like I just finished an episode of DragonBall Z when I was 12 and I have to now wait til next Friday for the next episode. 😅
I figure a 20 minute long video was probably the limit on attention span
Hay great video thanks how often can I use single rep sets in my workouts thanks
8:34 that was a good point
that cliffhanger at the end lol
Damn that was good, 20min felt like 5min
Damn that sucks. I’ve been barbell training for 8 years and my Wilkes score is only 300. I guess according to this guy I’m barely not a beginner. Strange enough on the same site, each of my lifts 1rm is in the advanced category. 🤷♀️
You may absolutely be experienced in training age! This is just speaking of numbers themselves compared to group averages
Where's part 2?
I've been powerlifting for 35 years. I'm 51 years old. 2x state masters champion at 67.5kg. My lifts are: Squat 120kg Bench 100kg Deadlift 140kg. But my wilks score is 21 points below 300. But by your standards, I'm considered a beginner?
The strength standards are so extremely skewed to outliers who naturally self-selected into this sport then further compounded with just about everyone being on gear. Ignore them. They're useless.
Hey, I've heard that some programs go topset rpe 5-8 for 3 reps one block and then rpe 6-9 the next block for 3 reps.
Then back to rpe 5-8, 2 reps etc.....
My question - as an intermediate, is there any point in doing this?
Is this for advanced lifters only?
It's really hard to say. The evidence we have shows that it probably doesn't matter that much...what you're looking at are the individual differences we tend to see *stylistically* from one coach to another, or one program to another. Your checklist for a good program can be as simple as training below 4 reps some of the time, and training at RPE 6-8 most of the time, at least once a week, for most people.
From there, it's about finding out what works best for you!
@@brycebyte that makes sense, thank you.
The reason I ask, if because in a program like that, primary day backdowns are based on a static 1rm that you set at the beginning of the program.
I thought that if you were doing 6-9 then you would have a better idea of your 1rm and therefore could update it - but would you really want to update your 1rm mid program?
@@rainjango4410 Updating 1RMs is a topic unto itself! Remember that updating 1RMs is basically a proxy for putting the right weight on the bar. If things start feeling too light, this is usually a sign to bump up your training max, but not always. For intermediates, waiting 8-12 weeks usually sufficient though. If you're using any autoregulation at all, you get at least once chance a week to push it, so not all days have to be difficult
@@brycebyte this is all very useful - thank you very much.
One final question - is there a benefit in doing a block of 6-9 for 3 reps and then doing it again, instead of going straight to 2 reps?
If you did 3 reps twice, would you not just end up doing the same topset weight two blocks in a row?
I assume advanced lifts would benefit as they have more to gain from technique gainz?
We always aim to follow training response first and foremost. So if you find that you're really getting stronger from the triples, there's no reason to drop to doubles unless you are getting close to a competition or something. Pay attention to how the training is feeling and let that guide you. Sometimes we find something that really works. We'd like to see the bar load going up the second time you ran it though@@rainjango4410
10:22 is that the blue book? 😁
Beginners jump on a lp adding weight each session and then when the weights get heavy have poor form massive form breakdown
Even a beginer LP like starting strength or greyskulll can be crap if you keep adding weight to exercises with poor form for example lifting your bum of the bench and bouncing the weight of your chest on the bench
You mention beginner and advanced. How about intermediate?
Yeah it's a great question. Intermediate approaches should aim to be customized to the individual and the main thing that changes compared to beginner approaches is how long before someone is able to hit a new PR. With beginners we're looking at 2 days to 2 weeks whereas intermediate lifters are 2 weeks to 2 months, I'd say. Many aspects of training remain similar though
@@brycebyte Appreciate the reply! I thought perhaps the implication was you don't think intermediate is that useful of a categorisation. Long time follower of your content-really impressed by the recent videos-really high quality.
yis